Day 1
3 sets, adding moderate load to bar each set
2-3 snatch grip deadlift/RDL (make it a bit more hamstring focus than usual, but not a pure RDL)
3-4 above knee hang power snatch
2-3 pressing snatch balances (no foot transition, no momentum, press under bar without elevating it)
3-4 above knee hang squat snatches
65-75-95 – tried a 4th set because I wanted to see how that went but I couldn’t move 115 off of my shoulders for the pressing snatch balance. Might be a nice little challenge/goal to be able to hit that load
+
3 sets, adding moderate load to bar each set
2-3 clean grip floating deadlifts (no floor touch at bottom)
3-4 above knee power cleans
2-3 tall clean pull unders with a pause in bottom, no bounce out
2 push presses + 2 push jerks + 2 split jerks (alternating front foot on these)
Went a little too heavy here then I think i should’ve, lol. The opposite leg split jerk at that point felt so hard, more because of feeling awkward. 115-135-155
+
Feet elevated back bridge hold x 28 sec, new set every 90-120 sec x 6, work on finding some range here through upper back ALONG with hip extension
These are actually feeling better.
+
Back bridge from GHD iso hold x 40 sec, new set ever 90-120 sec x 6. elevate a surface to drive your hands into off the ground, body line should look like the drill above but with lower body supported we can actually work on more strength in this position
This went better than last week but when i get to this is still makes me feel a little sick to the stomach
+
Face up GHD sorenson hold at parallel – 40 sec on, rest 90 sec (hands at sides easiest, hands overhead hardest)
Loaded face down sorenson hold at parallel – 40 sec on, rest 90 sec x 5 sets (hug a weight plate or light med ball to chest, drive contraction through hamstrings/glutes)
Felt fairly strong in the face down w/a 25lb medball to my chest. Face up is hard but nice fun challenge
Day 2
3 min bike, nasal breathing only
2 min bike, inhale through nose exhale through mouth
1 min bike, regular breathing
done
+
3 min window
Row 500m
AMRAP bike cals in remaining time
rest 2 min and repeat until you accumulate 100 bike cals
Row splits – 1:45.1 – 1:47.3 – 1:50.3 – 1:51.1 – 1:49.9
27 seconds left in the 5th round (Echo bike) (14:33 working time)
+
3 rounds, not for time
3/arm bottoms up KB screwdriver
5/arm 1-arm rotational ring row (rotate away from ring to touch floor with off arm at bottom, rotate toward ring to reach high up strap at top)
6 1-1/4 BB hip thrusts + 6 regular hip thrusts, build in load from last week
155 on hip thrust – and that felt just as hard as if not harder than last week
Day 3
Longer intervals, 30 sec on 15 sec off x 4 rounds
Station 1 – Heavy rope DU’s
Station 2 – Ground to overhead @ 115lbs
Station 3 – Bar facing burpees
Station 4 – OHS @ 115lbs
+ (rest 4 min)
Tabata intervals, 30 sec on 15 sec off x 4 rounds
Station 1 – Bike erg
Station 2 – Wall walks (try to move fast)
Station 3 – Ski erg
Station 4 – Counterbalanced pistols (use 10-15lb plate held in outstretched arms)
+ (rest 4 min)
Front plank walk with feet on sliders and mini band around wrists – 25ft on, rest 30 sec x 4, rest 3 min x 2 (200ft total, break every 25ft and a big break halfway)
Holy cow, this freaking sucked. Was not ready for the pain that it delivered.
Rope – 49-41-39-45 —–gto ->11 (all tng not sure that was a good decision)-8-7-5 burpee – 11-12 (remembered the chest first burpe a few reps in and it made it easier to get the 12 reps each round-12-12 – ohs – 12-8-9-8 – felt good, but hard to squat in a workout again
Wall walk – 4-and 3’s the rest of the way – 6 ski cals – got 12 on the low end for pistols and 18 on my first set i believe.
I know the front plank walk was designed to go right after the 2nd interval set, but had to finish quickly before a client came/but then they no showed. Also jumped into this with only warm up to prep for being overhead
Plan is to hit the pool tomorrow